Nutritional Focus: VEGGIES
Let's talk VEGGIES. You know you need them but most people either don't like them or don't get enough of them or both
We all know we need to eat more veggies, BUT... Many people shy away from them. Is it taste? texture? Everyone that doesn't include these important nutrients in their daily intake has their own reasons and maybe we can help change that with some seasoning suggestions to make these important nutrients more appealing and more palatable.
Cooked or raw veggies are such an important part of your daily nutrition that it's important to find a way the you will not only love them but look forward to including them in each meal so it becomes a habit in your daily regimen. Let's start by breaking down the different nutrients and which veggies they come from in order to help you decide which ones are easiest to add to your daily nutrition plates.
NOT ALL VEGGIES ARE CREATED EQUAL
When it comes to health and nutritional value? There is one veggie that seems to lead the pack in everyone's survey/study. It's no wonder why Popeye always had a can up his sleeve, it's Spinach
1. Spinach tops our list because it's a powerhouse of healthy nutrients. One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories. It also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease. One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer). a 2015 study found it may reduce blood pressure.
2. Second on our list is a tie between Kale and Carrots. While kale is a very popular leafy green vegetable with several health benefits, and provides around 7 calories per cup of raw leaves, plus good amounts of vitamins A, C, and K. If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy kale chips or juice.
Carrots. Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams) ONE CUP. Unbelievable right? But wait, there's more... They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention. In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%. Great news for those that are concerned. Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer.
3. Third on our list is broccoli (or TREES as we called them when I was a kid). When I was a youngin' we wouldn't eat trees (broccoli) without it being smothered in cheese sauce. I know many others remember this. Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. Eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress.
4. Here we have another tie for 4th place between Garlic and Peas. Garlic does more than repel vampires... It also helps regulate blood sugar. Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed.
Peas are a sweet, starchy vegetable. They contain 134 calories per cooked cup, and they are rich in: fiber, providing 9 grams (g) per serving fiber, providing 9 grams (g) per serving
protein, providing 9 g per serving. vitamins A, C, and K. certain B vitamins
Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Personally I choose peas. LOL
These are the top dogs in our opinion, however, you want to make sure you include a variety of veggies in your nutritional arsenal and remember to include them in a variety of colors. The different colored veggies offer different benefits as WELL as adding color to your plate. After all we DO eat with our eyes too and the more colorful and appealing your food looks the more you'll want to eat it and THAT is the goal here. We will get into veggies a little more in an upcoming blog and try to focus more on the pros and cons of going vegan as a nutritional lifestyle choice.
Next month we will focus on carbs. Hint? They are NOT the enemy (unless you're doing Keto). Thanks for reading and please feel free to share with your friends. click the link to subscribe so you don't miss our upcoming posts and be on the lookout for our upcoming workout videos coming soon on YouTube.
Here's to your health.